Monday 8/3/2105

A.  Strength 

Front Squat 

5x5@77%

Bench Press 

5x5@77%

B.  Olympic Lifting

Power Snatch 

2x2@75%, 1x2@80%, 1@83, 1@85%, 2x1@80%, 2x1@75% 

C.  Metcon 

30 Burpees

10 Clean n Jerk 135/95

20 Burpees

10 Clean n Jerks

10 Burpees

10 Clean n Jerks

D.  Gymnastics 

Muscle up ladder 1-2-3-4.... 

*Athletes will have a 10 min cap to climb as high as possible in unbroken sets of muscle ups.  

E.  Running 

4x800m every 6 minutes  

F.  Accessory Work 

3 rounds 

10 Snatch RDL 

10 Hip Ext 

10 Barbell Row